11.30.12

"Josh#2"
(Teams of two)
11 Rounds
23 OHS (75/45)
200m run
23 Burpees
*23 min cap

11.29.12 Thursday

--STRONGER--
15 min. To find a 1RH of this complex:
2 Power Snatch + 1 OHS

--BETTER--
10 Rounds of "CINDY"
5 Pull-up
10 Push-ups
15 Squats

11.28.12 Wednesday

--STRONGER--
HBBS 1x5 @75%
1x3 @80%
1x3 @85%
3x1 @90%

--BETTER--
4 Rounds
10 Ground to Overhead (135/95)
200m Plate Run


New schedule:
>>>Monday
4:30pm and 5:30pm

>>>Tuesday
4:30pm and 5:30pm

>>>Wednesday
Regular Class 4:30pm
Open Gym 5:30pm-6:30pm

>>>Thursday
4:30pm and 5:30pm

>>>Friday
4:30pm

>>>Saturday
Beginner CrossFit 9:00am-10:00am
Olympic Lifting/Open Gym: 10:00am-11:00am

11.27.12 Tuesday

--STRONGER--
15min to find a 1RH of this complex:
1 Power Clean+ 1 Squat Clean+ 1 Front Squat

--BETTER--
3 Rounds
22 KB Snatch (11 each arm)
14 Pull-ups
8 Burpee Box Jumps (24"/20")



New schedule:
>>>Monday
4:30pm and 5:30pm

>>>Tuesday
4:30pm and 5:30pm

>>>Wednesday
Regular Class 4:30pm
Open Gym 5:30pm-6:30pm

>>>Thursday
4:30pm and 5:30pm

>>>Friday
4:30pm

>>>Saturday
Beginner CrossFit 9:00am-10:00am
Olympic Lifting/Open Gym: 10:00am-11:00am

11.26.12 Monday (modified schedule)

Today's schedule is modified:
4:30-5:30- regular class
6:30-7:30- open gym

--BETTER--
"Jack"
20 min. AMRAP
10 Push Press (115/75)
10 Box Jumps
10 KBS

11.25.12 Sunday Birthday WOD

"Joe"
1 Mile Run
24 OTB Burpees (24"/20")
24 Snatch (65/45)
1 Mile Run
11 Front Squat (155/115)
400m run with BB (45/35)

11.24.12 Saturday (closed)

Gym closed today, we will open tomorrow (Sunday) for a birthday WOD! Come join us at 10am!!!

11.23.12 Friday (closed)

Monday-normal
Tuesday-normal
Wednesday-normal
Thursday-closed
Friday-closed
Saturday-closed
Sunday-10am birthday WOD

Rest, enjoy family....we will see everyone back for Joe's bday WOD Sunday.

11.22.12 Happy Thanksgiving!

Monday-normal
Tuesday-normal
Wednesday-normal
Thursday-closed
Friday-closed
Saturday-closed
Sunday-10am birthday WOD

Have a happy thanksgiving everyone we will see you back for a litte birthday fun Sunday!

11.21.12 Wednesday

New schedule:
>>>Monday
4:30pm and 5:30pm

>>>Tuesday
4:30pm and 5:30pm

>>>Wednesday
Regular Class 4:30pm
Open Gym 5:30pm-6:30pm

>>>Thursday
4:30pm and 5:30pm

>>>Friday
4:30pm

>>>Saturday
Beginner CrossFit 9:00am-10:00am
Olympic Lifting/Open Gym: 10:00am-11:00am



--STRONGER--

HBBS 1x5 @75%
1x3 @80%
3x3 @85%

--BETTER--

8 Walking BB lunge (95/65)
10 K to E
7 Walking BB lunge
10 T 2 B
6 Walking BB lunge
10 K to E
5 Walking BB lunge
10 T 2 B
4 Walking BB lunge
10 K to E

11.20.12 Tuesday (Birthday Fun)

Monday-normal
Tuesday-normal
Wednesday-normal
Thursday-closed
Friday-closed
Saturday-normal


--STRONGER--
2-2-2-2-2
Snatch Grip Push Press
(Heavy not maximal)
(15 min. Cap)

--BIRTHDAY FUN--
"Paul"
(20 min. AMRAP)
*Teams of two complete
400m Barbell overhead carry (45/25) buy- in
11 Deadlifts (275/185) (PB Rx 365lb)
21 Burpees
26 Sit-ups

11.19.12 Monday

*HOLIDAY SCHEDULE
MONDAY - Normal
TUESDAY - Normal
WEDNESDAY - Normal
THURSDAY- closed
FRIDAY - closed
SATURDAY - Normal

--STRONGER--

10 min. to find 1RM Power Clean
10 min. to find 1RM Power Snatch

--BETTER--
12 min. amrap
200m plate run
12 Toes to Bar

11.17.12 Saturday (begin new schedule)

Ok guys so we are gonna start a new schedule BEGINNING THIS SATURDAY NOVEMBER 17. We will now be having open gym twice a week. Open gym is basically a time to get in and rub elbows with your coaches or work on something you need to make better. I want these days to be days people come in and get in a wod and work on something that's needs more attention. Or to even complete a wod that was missed earlier in the week. Saturday will also be a time to come in and do a strict Olympic Lifting workout, which will be programmed by me (Coach Cody).

New schedule:
>>>Monday
4:30pm and 5:30pm

>>>Tuesday
4:30pm and 5:30pm

>>>Wednesday
Regular Class 4:30pm
Open Gym 5:30pm-6:30pm

>>>Thursday
4:30pm and 5:30pm

>>>Friday
4:30pm

>>>Saturday
Beginner CrossFit 9:00am-10:00am
Olympic Lifting/Open Gym: 10:00am-11:00am

--OLY--
1) Snatch 3x2 (heavy)
*rest only 60sec.
2) Clean 3x2 (heavy)
*rest only 60sec.

--STRONGER--
1) Front Squat 2x2 (heavy not max)
*rest only 90sec.

2a) 2x7 Strict Toes to Bar
*30 sec. Rest
2b) 2x7 High Box Jumps
*30 sec. Rest

11.16.12 Important Gym news and WOD

Ok guys so we are gonna start a new schedule BEGINNING THIS SATURDAY NOVEMBER 17. We will now be having open gym twice a week. Open gym is basically a time to get in and rub elbows with your coaches or work on something you need to make better. I want these days to be days people come in and get in a wod and work on something that's needs more attention. Or to even complete a wod that was missed earlier in the week. Saturday will also be a time to come in and do a strict Olympic Lifting workout, which will be programmed by me (Coach Cody).

New schedule:
>>>Monday
4:30pm and 5:30pm

>>>Tuesday
4:30pm and 5:30pm

>>>Wednesday
Regular Class 4:30pm
Open Gym 5:30pm-6:30pm

>>>Thursday
4:30pm and 5:30pm

>>>Friday
4:30pm

>>>Saturday
Beginner CrossFit 9:00am-10:00am
Olympic Lifting/Open Gym: 10:00am-11:00am


--BETTER--
Teams of two complete this 20min. AMRAP:
5 Front Squat (185/135) *This bar comes from the ground
5 KB Clean & Jerk each arm (choose your weight)
10 KBS (choose your weight)
*THE OTHER PARTNER WILL BE COMPLETING 200m run while other partner works. Switch after each run.

11.15.12 Thursday

It's that time again folks....another squat cycle! My plan is to make all of our ladies squatting over 200lb and our guys over 300lb! Do you accept my challenge? Then show up, do the work, and get results!

--STRONGER--
HBBS (off your most recent 1RM)
1x8 @70%
2x5 @75%
2x3 @80%

--BETTER--
5 Squat Clean (155/115)
25 Sit-ups
4 Squat Clean
20 Sit-ups
3 Squat Clean
15 Sit-ups
2 Squat Clean
10 Sit-ups
1 Squat Clean
5 Sit-ups

Be calm...just squat clean...

11.13.12 Wednesday (open gym/cancellation)

Hey guys there will be no regular classes tomorrow we apologize for the short notice. We will have open gym time after 6:45pm. The Stupid full jobs that your coaches have continue to plague our classes from time to time. Please be flexible!

11.13.12 Tuesday

--STRONGER--
5x1 Snatch Deadlift + 1 Power Snatch
*heaviest possible with perfect technique
--BETTER--
10 min. AMRAP
40 KBS buy in...
15 H.R. push-ups
15 Box Jumps (24"/20")

11.12.12 Monday

--STRONGER--
15 min. To find a 1RH of:
1 Power Clean + 1 Squat Clean
*the idea is to go heavy but not to max weights. Within 80-90% of your max clean.

--BETTER--
10 min. AMRAP
40 KBS buy in...
15 H.R. push-ups
15 Box Jumps (24"/20")

10.10.12 Saturday

OPEN GYM/ COACHES CHOICE

11.09.12 Friday

--STRONGER--
3-3-3-3-3
Strict Press (heavy not maximal)
(Rest 90sec. Between sets)

--BETTER--
4 Rounds
10 Split Snatch (115/75)
2 Wall Walks
10 Box Jumps (24"/20")
for time...

10.08.12 Thursday

--STRONGER--
15 min. To find a 2RH Pause Front Squat with 3 sec. Pauses
(2RH means heavy but not maximal. Maintain perfect technique)

--BETTER--
10 Hang Cleans (135/95)
10 Pull-ups
8 Hang Cleans
8 Pull-ups
6 Hang Cleans
6 Pull-ups
4 Hang Cleans
4 Pull-ups
2 Hang Cleans
2 Pull-ups
(12 min. Cap)

Now that's a Front Squat!!!

10.07.12 Wednesday

--STRONGER--
5x5 @70% of your MOST RECENT 1RM HBBS

--BETTER--
10 min. AMRAP
10 Push Press (115/75)
15 Box Jumps (24"/20")
10 V-ups

Amber's pr!

11.06.12 Tuesday

--STRONGER--
15 min. Clean and Jerk Practice

--BETTER--
3 Rounds
10 Deadlifts (225/155)
15 Burpees

The legend!

11.05.12 Monday

--STRONGER--
15 min. Snatch Practice

--BETTER--
21 Toes to bar
21 Dynamic Push-ups
200m run
15 Toes to Bar
15 Dynamic Push-ups
200m run
9 Toes to bar
9 Dynamic Push-ups
200m Run

11.03.12 Saturday (no class)

No class today....be ready for some open gym time Sunday morning. Go out and support the coaches and athletes running the Great American Mud Run!

Abby pre-pr...

11.02.12 Friday

Yeah buddy!!!!! Everyone that has retested there HBBS has Pr'd! Lets just say this....the minimum number that I've seen is 25lbs!!! That's the minimum. If you missed out on this one don't worry there will be more. Don't miss the next one.

NOTEWORTHY:
-Paul PR's 355lb to 385lb HBBS
-Jessi PR's 175lb to 200lb HBBS
-Toka PR's 130lb to 160lb HBBS
-Abby PR's 165lb to 185lb HBBS
-Ben PR's 225lb to 250lb HBBS and as kipping pull-ups now!
-Christian PR's 290lb to 325lb HBBS
-Melissa Pr's 145lb to 155lb HBBS
-Coach Van 40lb HBBS Pr post surgery!
-Josh#2 PR's 290lb to 315lb HBBS

--BETTER--
"2 Parts"
1) Every 30sec til death complete 1 Front Squat (145/105)
* Bar remains in front rack the entire time until you can no longer squat
2) 8 min. To complete:
20 Snatch (135/95)
40 Lateral Hops

Awesome!!!

11.01.12 Thursday (HBBS RETEST)

Alright, alright....Halloween is over now let's get down to business. Today is the day we retest our HBBS. A couple people tested early. Lets just say the smallest pr that we have seen is 20lbs!!! Again that's the smallest. We now have a girl squatting 200lb and a guy getting really close to 400!!! Lets get down to business today people!


--STRONGER--
Establish 1RM Back Squat

--BETTER--
45 KBS buy in
12min. Amrap
4 HSPU
6 Pull-ups
12 V-Ups

This weeks schedule:
Monday-------closed (Tropical Storm)
Tuesday------4:30/5:30 (normal)
Wednesday --3:00/4:00 (Halloween)
Thursday -----4:30/5:30 (normal)
Friday---------5:30 (normal)
Saturday------closed (coaches training)

Coolest pumpkin ever!